27 October 2021

RX

Strength/Skill

2-4-6-8-6-4-2

Pull up (scale: band)
Barbel bent over row

CAP 15 min

Workout

4 rounds for time
1 km bike
10 thruster
10 burpee

RedZone

Workout

45 sec work 15 sec rest (4 rounds)

Wall balls 8kg
Slam balls 8kg (scale: 6kg)
Box tricep dips
Alternating Dumbell snatch 14kg (scale:12kg)
Weighted butterfly sit ups 6kg